WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • OHS-7x5 Strength

    70% 1rm/Rest 2-3min

  • Squat Snatch Ladder Strength

    For Time [13 Minute Cap]:
    10 Reps @ 55%

    8 Reps @ 63%

    6 Reps @ 72%

    4 Reps @ 80%

    2 Reps @ 88%

  • Calculated Risk Workout

    AMRAP 30:
    Max Calorie Bike Erg

    Every 3 Minutes [Starting at 0:00]:
    5 Box Jumps (30"/24")
    10 Burpees to Target (6")
    15 AbMat Sit-ups

    *Score = Sum Total Bike Calories

  • Push Jerk Strength

    Build to Heavy Set of 3
    Then... 
    1x3 @ 90% of Heavy 3
    1x3 @ 80% of Heavy 3 

  • "Lung Island" Workout

    25-20-15-10-5:
    Calorie Row
    Power Snatches 34 / 25 kg

  • Broken rotator cuff Workout

    20 min amrap

    20 v ups
    20 air squats
    10 dl (70/50)
    50 su

  • Snatch Strength

    Emom 8 min tekniikkaa
    15 min löytää max 3
    Time cap treeni, jossa 25 kcal soutu, 25 power snatch, 15 kcal soutu, 15 power snatch, 10 kcal soutu , 10 power snatch

  • Triplet Workout

    10 rounds for time

    5 powersnatch @50
    5 bar faring burpee
    10 cal assault bike

    TC 20 min

  • Endurance WOD Workout

    4 rounds for consistency:
    A. 7 min amrap:
    20/15 cal row
    12 thrusters 30/20 kg
    6 bar over burpees

    B. 7 min amrap
    250 m run or 20/17 cal bike
    10 wall balls 9/6 kg
    12 sit ups

    3 min rest after each round. Alternate amraps for total 2 of each.

  • Thursday 21.4.22. Workout

    Lepo tai
    Tässä yksi palautteluharjoitus jonka voi halutessaan pusertaa rennosti läpi.
    Use 10-20 minutes for foam rolling and overall recovery streching. Remember to breath while streching.

    C) 3 rounds, nosel breathing only
    12 Goblet Hold Cossack squats
    9m/way Monkey crawl
    6/side Windmills
    100m Sled drag/push – light

    D) 3 rounds, nose breathing only
    2-3 min easy air bike or row
    20 Hand To Hand Russian swings – light weight (yhden käden heilautus vuorokäsin
    20 shoulder taps
    5 Jefferson curls – empty barbell or light kb

    3-5 min walking around